Monday 25th November 2013 – WOD

24th November 2013

split jerk

WOD 1

Mobility

In 17 mins:

  • Est a 3 & 1 RM Front Squat
  • Est a 1RM Squat clean

Work within some time frames, these don’t have to be PBs, see how you feel on the day and be happy with solid technique on a good lift rather than a sloppy PB

WOD 2

A double score WOD in 21 mins: 

  • In a max of 6 mins Est a 6RM Split jerk
  • 50 Double unders / 100 Singles (Unbroken or 5 mins of trying)
  • 50 Wall ball shots
  • In the remaining time AMRAP:
  • 7 Deadlifts @ 6RM Weight
  • 7 Chest to Bar Pull ups

– 21 min clock starts & you have up to 6 mins to est a 6 RM split jerk no racks, your first scoring part, you may leave the split jerk early if your happy with your weight

– You then hit 50 DU / 100 SU unbroken, or 5 mins of trying

– Then 50 WB shots

– Then your AMRAP which is the second scoring part

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